Sunday, 4/22/12

21 Apr

Regular Sessions at 10am and 12pm.
Croga at 11am.
Gymnastics at 9am and 2pm.
Advanced Class at 2pm.

SIGN UP FOR THE CFCC BCCC this WEDNESDAY by emailing me ( and letting me know whether you’d like to do the virtual version ($50 – one food log due a week for 40 days, feedback on your food log with edits for the next week, and any other suggestions you may need) or the in-person version ($100 – one food log due a week for 40 days which you will be able to go over in person – name your preference if you have one because I (Erin) will not be the only one reviewing logs this time – in 4 1/2 hour sessions.  In both cases you will also meet to weigh in, talk goals, and then weigh in at the end of the challenge.  You are eligible for prizes with both entry fees as well – and all KINDS of awesome events will be happening during the course of this challenge – starting with the below:

A TRIP TO WYEBROOK FARM (leave from the gym at 830am – return by 1130am) – Wyebrook Farm is an amazing farm about an hour away from Philly that happens to raise some of the best pastured chickens and pork, (plus much more) in the area.  Their market is opening this coming Saturday morning and we’re going out to pick up food and grab a quick bite in their cafe – come with us and take in the beauty of Lancaster as you walk the grounds and actually see where food you can feel good about really comes from!

YOGA FOR LIFT-OFF with Gina Stickney (SATURDAY, 12-3pm) – just $15 for members, $50 for non-members – a full 3 hours of yoga for CrossFitters, including time for theory and practice!  Come out and open up your shoulders and hips, reset your posture for the coming week ahead, and learn how to incorporate this practice into every one of our CROGA classes.

GYMNASTICS with Sammy: 

SMR: lax ball shoulders, 5 minutes
Mobility: band overhead stretch, 1 minute each side
Dynamic Warm-up: 5 rounds: 5 cat camels, 10 second invert grip hang, 10 arm circles back & front, 5 arch to hollow rock overs, 3 forward rolls
Skill: handstand walking
Met-Con: AMRAP 15 Minutes
20ft handstand walking
5 toes-to-bar
5 candle roll-to-tuck jumps

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Coaches’ Choice. 5 minutes.
DYNAMIC WARM-UP: 5 minutes of Red Light, Green Light.
STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.*–
Previous times we’ve done Farmer’s Walks.

WOD 12.5 of the CrossFit Games Open

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women use 65lbs. If you do not have an unassisted Chest to Bar pull-up you should still use the same range of motion (ROM)- use as much help from a band as you need to gain full ROM.

Video explanation is here.

ADVANCED CLASS, 2pm with Tim:

MOBILITY and DYNAMIC WARM-UP: As needed, 15 minutes.


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